Mushrooms have been eaten throughout the world for thousands of years and over 2000 edible varieties are known to exist. Whilst not strictly a vegetable, mushrooms are actually fungus and appreciated for the delicious flavour and texture they bring to dishes. Mushrooms are also a nutrient powerhouse providing significant health benefits and we should try to include more of them regularly in our diet.

Popular mushrooms for sale in store

There are plenty of delicious types of mushrooms on our shelves year-round. Here are some of the most popular:

White button mushrooms

In season: available all year round.

White button mushrooms are the most commonly consumed mushroom variety and have a very mild flavour. They are harvested whilst small, before their gills are visible and are the same species as Portobello mushrooms. They're chosen for the firm texture they contribute to dishes.

Swiss brown or Cremini mushrooms

In season: available all year round.

Swiss browns are white button mushrooms but have a brown top or cap. They are harvested later when they have grown close to 5cm in diameter and have a delicious, light nutty flavour.

Portobello mushrooms

In season: available all year round.

Portobello mushrooms, also known as Portobello, are mature Swiss brown mushrooms, harvested when they've reached a 10cm diameter and their gills are fully open. Portobellos are particularly popular in Italian cuisine where their dense, rich flavour adds depth to rich pasta sauces. Portobellos are large, round and flat and can be grilled or barbecued whole. They make an excellent meat substitute and delicious vegetarian burger.

Did you know that White button, Swiss brown and Portobello are all the same species of mushroom? They are all Agaricus bisporus species but cultivated at different stages of maturity.

Porcini Mushrooms

Porcini are a meaty, juicy mushroom with a stronger flavour than other commonly available varieties. Valued for their intense flavour in soups, broths and risotto, you are most likely to find them dried, which intensifies their flavour even more.

Shiitake Mushrooms

In season: available all year round.

Shiitake mushrooms are a pretty umbrella shape with a narrow stem and rounded speckled brown cap. Shiitake are widely used in Asian cuisine where they are prized for their fresh earthy, woodsy flavour and smoky aroma.

Oyster Mushrooms

In season: available from October - June.

Oyster mushrooms are a popular mushroom with their mild and delicate, slightly ‘seafood-like’ flavour. As per their namesake, they have a ‘oyster’ shaped cap and are usually white, grey, tan or light brown. 

Like all mushrooms, when cooked, they become tender but with a slightly chewy, ‘meaty’ texture making them popular in stir fries, risottos and pasta dishes. 

Enoki Mushrooms

In season: available from October - June.

Enoki mushrooms have a very different shape to your typical mushroom! Their long stems give them an almost ‘noodle-like’ appearance. They are usually pure white with a very mild flavour (not as strong as oyster or shiitake mushrooms).

They have a slight ‘crunch’ when eaten raw, making them popular for soups and ramens. 

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What to look for when buying mushrooms

Regardless of the type of mushroom you are shopping for, when buying fresh always check these few things:

Look for

• Feel and colour: look for a plump and solid feel, smooth, unwrinkled skin and an even colour throughout.
• Smell: fresh and earthy - no sour or fish aromas.
• Texture: dry with no sliminess or tackiness

Tip: For closed cap mushrooms (like button mushrooms) if the thin membrane under the cap is not broken, the mushroom will have a milder flavour. If the membrane is broken, exposing the gills, the mushroom is still edible, just less fresh with a stronger flavour and shorter shelf life.

Avoid

• Slimy surface: mushrooms contain a lot of water which leads to a slimy coating once the mushroom starts to go off. 
• Dark or soft spots: this could be due to bruising or indicating the mushroom is starting to go bad. 
• Shrivelled caps: if the top (cap) of the mushroom is starting to get wrinkled, then it’s drying out. Who wants to eat leathery, chewy mushrooms?
• Sour smell: this speaks for itself. If it smells bad there is most likely bacterial activity. 

How to store mushrooms

Store mushrooms in a brown paper bag to keep them away from UV light (which depletes how much vitamin D they contain), stop them from sweating and keep them fresh and moist for longer. Fresh mushrooms will typically last about a week refrigerated, before showing signs of deteriorating. If you aren't able to use them before their best before date, consider drying or freezing.

Can you freeze mushrooms?

Yes you can freeze mushrooms. Slice or leave mushrooms whole, then transfer them to a freezer bag, making sure to squeeze out excess air.

Freezing them can cause your mushrooms to become soggy, so they are often better used in sauces or soups where their texture is less important.

To better preserve the texture, saute the mushrooms before freezing.

How to prepare mushrooms

Brush mushrooms lightly or wipe clean with a paper towel to remove dirt. Never clean with water or wash them as they will become soggy. Below are some more tips on how to store, prep and serve mushrooms.

Tip: you don’t need to peel mushrooms. The skin is edible and full of flavour and, unless you’re really careful, you’ll often end up trimming off a large portion of the mushroom.

Can you eat mushrooms raw?

Yes, common store bought mushrooms can be eaten raw and can be yummy in salads. But, for most people, mushrooms are more tender and tastier when cooked. Cooking also releases the maximum amount of nutrients which is a bonus!

How to cook mushrooms

Delicious quick dishes

Mushrooms are perfect when you need a quick and tasty dish to serve.

Mushrooms on toast

Quickly fry button mushrooms in a little olive oil or butter, season with salt and add some freshly chopped thyme or parsley. Serve on toast for the simplest, most flavourful snack.

Creamy mushrooms

The rich earthy flavour of Portobello mushrooms is bold enough to cut through the richness of cream. Slice and quickly saute a pack of Meadow mushrooms in butter with a clove of crushed garlic. As they brown, add a cup of cream and boil rapidly to reduce until it coats the back of a spoon. Add seasoning, chopped thyme and serve with crispy bacon.

Chicken and Mushroom casserole

This simple chicken and mushroom recipe can be served up anytime you need dinner in a hurry.

Sauces, Soups and Broths

Sauces 

 Mushrooms are a perfect partner for tomatoes and garlic. Delicious when added to a tomato sauce or pasta sauce recipe, where its smooth texture blends seamlessly.

Soup 

 For maximum flavour in your mushroom soup, use fresh portobello mushrooms and dried shiitake and porcini mushrooms, adding the mushroom soaking liquid into the pot. Finish by grating some dried mushroom over the top. On special occasions and when they're in season, upgrade to truffle shavings.

Broth

Smoky shiitake mushrooms are commonly used in Asian broths and soups like Miso soup.

Risottos

Stews and ragus

Mushrooms add texture and flavour to meaty stews and ragus. Button mushroom should be kept whole and added near the end in casseroles or any dish which is cooked low and slow.

You won't beat fungi as the base for a spectacular risotto especially if you combine fresh

dried mushrooms. When risotto rice absorbs the mushroom stock, it creates an umami flavor bomb. Finish this heavenly dish with salty parmesan shavings and fresh herbs.

Mushrooms are a nutritional powerhouse

Mushrooms have been recognised as a superfood for centuries, before we even knew what a superfood was. They are full of natural goodness: low in calories, carbs, fat and cholesterol. With so many health benefits, we should try to include them in our diet every week, as one of our five a day.

In fact, eating just 100 grams of mushrooms can provide up to 60% of many essential vitamins and minerals, including B vitamins, vitamin D, copper, phosphorus and potassium. Mushrooms are also one of the richest fresh food sources of selenium, a powerful antioxidant required to support our immune system and fight infection.Mushrooms are known to act as a prebiotic, fuelling beneficial gut bacteria and improving gut health, digestion, and brain health.

Mushrooms are delicious, versatile and good for your health. With so many wonderful varieties to choose from, it should be easy to incorporate them into your weekly family meals. Pick up a pack of mushrooms when you’re next shopping and enjoy the flavours and health benefits. Find out more about seasonal fruits and vegetables here.

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Read more Fruit and Vegetable guides

Pumpkin | Kumara | Silverbeet | Asparagus | Watermelon | Afourer Mandarin | Cherry Tomato | Mushrooms | Avocado | Grapefruit | Broccoli | Celery | Potatoes | Oranges | Strawberries